Pea and mint soup

Servings: 4 Prep time: 5
Difficulty: Easy Cooking time: 3
Author: My Dairy-Free Dream Total time: 8

Celebrate the summer with this delicious light yet creamy tasting soup. Pea and mint is a perfect refreshing combination and the addition of Rice Dream creates a sensational creamy dish yet low in calories. Serve this hot or cold topped with a few pea shoots and toasted seeds.


500ml/17floz vegetable stock
Large handful fresh mint leaves
500g/1lb 2oz fresh or frozen peas (shelled weight)
Salt and freshly ground black pepper
Drizzle olive oil
150ml/5½ floz Rice Dream, calcium enriched
Handful of toasted seeds and pea shoots to garnish


  1. Heat the stock then add the mint leaves and peas.
  2. Cook for 2 minutes until the peas are just tender and still bright green.
  3. Strain the mint and peas, reserving the stock.
  4. Place the mint and peas into a blender.
  5. Add half of the stock and process for a minute to create a smooth, bright green purée.
  6. Add the olive oil and Rice Dream and process again.
  7. Add a little more stock if needed to thin the soup.
  8. Season, to taste, with salt and freshly ground black pepper
  9. Reheat if wished then ladle into bowls.
  10. Garnish with the pea shoots and toasted seeds.


Per serving:

Calories 146kcal
Protein 9.8g
Carbohydrates 17.4g
of which sugars 4.3g
Fat 4.2g
of which saturates 1g

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